After I mentioned that I have started cutting weight for my competition in late February, one of my clients asked me to write a post about losing weight without losing strength. Depending on how much weight we’re talking about, it’s entirely possible to maintain your strength levels – or even increase them – while simultaneously losing weight.

The trick is to maximise your nutritional intake so you retain as much lean muscle tissue as possible and ensure you are well-energised for your workouts. After all, excess body fat is not what enables you to lift weights – it is your muscle.

I have done slower cuts to make weight comfortably without any water, carbohydrate or sodium manipulation, as well as more extreme drops (most notably, 4.5kg in five days).

I am competing in the U75kg class at my powerlifting meet on February 22, and I will thankfully have my first 24 hour weigh-in. When I returned home from Turkey I was sitting at a whopping 79.2kg (the most I’ve ever weighed!). Yesterday, I weighed in at 76.3kg – meaning I’ve lost almost three kilos in two weeks.

I am hoping to hit 74kg in the next three weeks, so I can avoid doing any kind of water manipulation whatsoever. Once my competition is done and dusted, I plan to keep cutting. I would like to maintain at around 71kg so I can diet up as opposed to down in the weeks leading up to a comp, because I’m sick of the added pressure of dieting on top of everything else! If all goes to plan, I may then consider dropping to a lower weight class, but that really depends on whether or not I keep competing in powerlifting.

I have to say, this time around, I’m finding it much easier to drop weight. You may remember that my body was being stupidly stubborn in August and September when I was trying to drop weight. In hindsight, I can contribute that to a combination of being on the pill and having a lot of stress in my life. Literally all I’ve done is stop eating junk food and the weight is dropping off. I’m currently eating between 2000 and 2200 calories a day (30/30/40 protein/carbs/fat) and I will only drop that when I stop losing fat.

While I’m still far from being an expert, I’ve cut weight for a competition four times now without it affecting my strength. Here are my top tips for doing so:

1. Start the cut as far out as possible
It’s much easier to get to your “goal” weight a few weeks in advance and maintain that, rather than desperately scrambling to lose 10lbs in the final week. Once you have chosen a competition date, start dieting. While there is nothing like a ticking clock to keep you nutritionally compliant, losing 10lbs in 10 weeks is a lot easier than in four weeks. A loss of 0.5kg/1lb per week is sustainable and not enough to affect your strength. Also keep in mind that the leaner you are, the harder it will be to lose weight.

2. Decide whether you are manipulating water or not
Some people are happy to lose fat until they are a few pounds over their weight class, and then rely on water and sodium manipulation in the final days to make weight. While it’s not the most enjoyable experience in the world, I have no problem with doing this. Some people can’t bear the feeling of drinking 8 litres of water a day, while others compete in sports that don’t allow time for rehydration, so cutting water is not an option.

It is also much easier to refuel and rehydrate with a 24 hour weigh-in than a two hour weigh-in. At my last competition, my stomach had shrunk so much that drinking more than water and a protein shake was painful, so that definitely affected my strength.

I should also point out that if it’s your first competition, you should not worry about making weight as it is very unlikely you will be breaking any records. I’m nowhere near that level in powerlifting, so my current weight cut is more related to future competitions.

3. Keep your calories as high as possible
You’re better off starting with your calories too high than too low, as the latter won’t give you very much wiggle room when your fat loss inevitably plateaus. In line with this line of thinking, I personally prefer to add in more exercise than subtract calories. I’d rather keep my calories at 2000 per day (as anything less frankly makes me go crazy), but add in an extra two cardio sessions per week.

Dropping your calories too low will have the opposite effect, as your body will assume it’s starving and hold on to as much fat as possible. You also run the risk of losing not only fat tissue but hard-earned muscle, which will negatively affect your strength levels. I’d recommend starting your deficit at around 300 calories below maintenance and never drop below 1500 calories.

4. Concentrate your food around your workouts
I typically train at around 5.30pm. I am currently eating a light, low carb breakfast and lunch, with the bulk of my calories and carbs consumed immediately pre- and post–workout. Doing so supports my strength goals and helps to maintain my muscle mass.

In this way, I only feel hungry during the morning and afternoon – and even then, it’s barely noticeable as I’m usually sitting on my backside. I am fuelled for my workout and allow my body to properly recover. There is nothing worse than being in a calorie deficit and “running out” of calories by the time you reach your post-workout meal.

Pre-workout nommage

5. Increase protein and vegetable intake
Even though my calories drop overall when I am dieting to make weight, I consciously increase my protein intake. I also load up my meals with more veggies than usual. These two tactics help to keep me more satiated, and I barely notice I’m in a deficit. Sure, eating extra broccoli isn’t going to be as filling as a burger bun, but it all fills the stomach just the same. Eating a sufficient amount of protein will also ensure that you maintain muscle mass, which you will need to maintain your strength.

6. Cycle your carbs
As I mentioned, I typically have days that are higher in carbs than others. In terms of both fat loss and performance, my body functions better with a high fat, lower carb approach. In an average week, I typically have:

– Four low-carb days: 100-130 grams of carbs and about 100 grams of fat
– Two moderate-carb days: 150-180 grams of carbs and around 85 grams of fat
– One high carb day: 230-250 grams of carbs and 60 grams of fat (interestingly, this day typically falls on Saturday when I do dancing and don’t lift – I’m always starving!)

I cycle my carbs – and calories, somewhat – to ensure I eat the most on heavy training days (squats and deadlifts) and less on rest and cardio-only days.

I love high carb day

7. Avoid inflammatory food
Most of the weight I have lost in the past few weeks has largely been due to cutting dairy, sugar and grains from my diet. The macro/calorie breakdown of my meals isn’t that much different, but I’m not eating foods like yoghurt, bread, oatmeal or rice – all things that are perfectly healthy yet cause water retention. I cut these out as early as possible to build up some momentum, but you don’t really need to drop them until about two weeks before you are due to make weight.

8. Hydrate, hydrate, hydrateThirst is often mistaken for hunger. I am personally a big fan of drinking tea when I’m dieting, as it keeps me full and kills any cravings (I realise I sound like a pro ana website right now). I have just bought a load of chocolate-flavoured tea from T2 and it’s a life-saver. I add a splash of almond milk and it tastes almost as good as a hot chocolate but without any of the calories. I usually have two or three cups of tea a day, plus a couple of coffees and about three litres of water, so my stomach is never empty.

My T2 stash

9. Track your macros but don’t go crazy
Because I’m stuck in 2005 and love Blackberry, I can’t download My Fitness Pal on my phone. This is actually a good thing, as I’m not constantly logging on to see if X food “fits” my macros. I log on to my PC every morning and roughly plug in my meals planned for the day, and then don’t think about it for the rest of the day. Although I am not tracking my macros to the letter, I find it keeps me accountable and less likely to raid the biscuit tin at work. Back in September, I was on MFP all the time and it wasn’t helping my already high stress levels!

10. Don’t change your training regime
If you are dieting sensibly and appropriately, you should not have to change your training regime at all. Keep lifting heavy, as stimulating your muscles will ensure they do not waste away. If you follow the tips above, you should eat a pre-workout meal that will provide you with enough strength to make it through your normally programmed workout.

Although I mentioned adding in more cardio to allow you to keep your calories higher, you don’t want to go balls to the wall with cardio 12 weeks out, either. It’s best to start with dietary changes first, and then add in cardio when your body stops responding. Also keep in mind that, if you are competing in a strength-based sport, you will likely have to drop any high intensity cardio in the final weeks leading up to a competition.

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28 Responses

Linda @ The Fitty / 1-30-2015 / ·

Love these tips, and thanks for sharing. I love hearing other people’s nutritional strategies. When you eat lots of fats, what source do you usually get them from? Personally I get mine from lard and animal sources. I used to carb cycle a lot too! I remember Tuesdays were my high carb days and id go crazy on pasta because I could.

Also, the tea idea is great! I’m a huge fan of tea but most flavourful ones are caffeinated, unfortunately.

Tara / 2-1-2015 / ·

I eat lots of coconut oil, butter, bacon, avocado, hummus, nut butter, eggs and red meat. These teas are brilliant as they are not caffeinated.

redkeeney / 1-30-2015 / ·

these are great tips, and I echo #1 as the most critical! It sucks to cut in a short amount of time. I’ve had much better luck with a longer window, so you can make minor tweaks along the way. Good advice!

Tara / 2-1-2015 / ·

I think the stress of knowing you have limited time also makes things harder!

Cassie / 1-30-2015 / ·

I’ve been reverse dieting, and am going to begin cutting on Monday. It’s gone as well as I can hope for, and a lot of the suggestions you offered are exactly how I’m planning to cut. I think these are great suggestions for fat loss in general, not just for competitions. People need to realize the value of reasonable weight loss and be patient, and trust the process!

Tara / 2-1-2015 / ·

Too many people want weight loss to be instantaneous but it does take a bit of forward planning. Good luck!

David Bier / 1-30-2015 / ·

Great…chocolate tea on order!

Tara / 2-1-2015 / ·

It’s a game changer!

sprint2thetable / 1-30-2015 / ·

i’m cutting right now. I don’t want to talk about it. LOL! Actually, I’m never hungry. I just like treats and booze, so I’m pouting.

That is awesome haha I sometimes use my old Sony phone for apps – traitor!

Angela @ HonestlyAngela / 1-30-2015 / ·

This was super interesting tara! I have never had to diet to make weight for a competition (as I’ve never been in one!), but I always figured you would sacrifice strength I order to lose weight. Glad to hear you are on the path to make weight without having to do anything too crazy!

Tara / 2-1-2015 / ·

Most people think that but it’s not true (unless you do it very rapidly!).

Arman @ thebigmansworld / 1-31-2015 / ·

I’ve read a few articles saying that it was possible but never a full break down! I’d do what you mentioned and take a slower approach- The idea of cutting in a short time span makes me nervous and I’m not even competing haha!

Tara / 2-1-2015 / ·

I know – stressing about competing is enough as it is, you don’t want to make it worse but worrying about your weight!

Courtney / 1-31-2015 / ·

You said you had cut out yoghurt, bread, oatmeal and rice. That sounds intense. I love my daily oatmeal.

What carbs are you eating if you aren’t eating oatmeal or brown rice? Do you consider these foods a hindrance to losing weight?

Tara / 2-1-2015 / ·

Those foods just make me super bloated and lethargic, and I usually break out when I eat them so I don’t mind cutting them out! I don’t think they affect weight loss at all but (keeping in mind that I have PCOS and am therefore more sensitive to simple carbs) they just don’t sit well with me. I eat lots of potato, bananas and rice cakes for carbs 🙂 I still have rice once a week.

Great insight, Tara! I especially like your advice about cautiously tracking macros. While iifym is certainly effective approach, it’s all too easy to have it turn into an obsession. Side note: where do you get your T2 tea from…the flavours sound yum!

Tara / 2-2-2015 / ·

They have a store in Sloane Square and Shoreditch. You will have to stock up on your next trip!

lilyasais / 2-2-2015 / ·

Great idea about chocolate tea! I have actually felt so satisfied with the help of your nutrition plan that most days I don’t eat the dark chocolate that is worked in to my plan. I think it’s because I’m satisfied and also that I know I can eat the chocolate if I want it.

I agree about being thirsty though and one of the days I felt the best was when I had a HUGE decaf iced tea. Think I’ll get another one tomorrow.

Tara / 2-2-2015 / ·

That’s awesome! Having the option there is all we need sometimes. It’s too cold for me to even think about drinking iced tea haha

[…] 1. Dropping weight without losing strength My most popular post of the year was something many people are focused on: maintaining or even increasing strength while dropping body weight/fat for competition or anything else. Yes, it’s possible. […]

Feeling hungry is okay / 3-15-2016 / ·

[…] Recently dropping some weight has made a significant difference to my everyday life. I feel so much better about myself, both in and out of the gym. I am eating less food, regularly feeling hungry, and yet I haven’t lost all my strength. I’m getting back into the groove at my newer, lighter bodyweight and it feels great. It is entirely possible to drop weight without losing strength. […]

Michelle / 4-2-2016 / ·

Tara this was such a great prqcticdl and reassuring article to read on day one (the hardest day!) of my diet @1600 calories after enjoying 1800- 2000. I also did my first cutting work out which was high volume lower weight/fast pace and hated it! As I don’t want to lose my hard earned strength gained doing PL It would be great to know I can carry on what I have previously been doing in the gym- heavy 3-5 reps would be much preferable as long as I can still lose weight! Pls keep up the blogs they are so much better than many other ones where the blogger really just wants to post videos of their own booty/gains without really offering any real advice!

Tara / 4-9-2016 / ·

You definitely can continue with the heavier weights while cutting weight. I’m glad you are finding my blogs helpful – that makes me happy to hear 🙂

Aneliya / 10-2-2016 / ·

Hello Tina!
I will have to compete just before I am gonna get my period , so that is making me worry about cutting the weight, since it is harder to cut weight before your period I think. So I don’t know if there is any additional helpful tips about that or what should I do to be sure I am gonna be in a good weight. I have to loose around 1 kg, but also the additional water retention before period is kinda unpredictable 🙁
I would appreciate some tips.

Tara / 10-6-2016 / ·

If you follow the general principals of a water load/cut, it shouldn’t matter that you’re on your period. You should be able to lose about 3kg, so it will negate any water retention you have (which will almost be impossible anyway, under the circumstances). Plenty of women cut weight while on their period or just before, so don’t worry!